Diet Dukan: the description, the duration of the steps of the allowed products.
What is a good diet Dukan:
- Protein-rich foods you can eat when you want, in any quantity (lean meat, and the ham, eggs, any fish and seafood, low-fat dairy products)
- You see the result already in the first days of the diet
- You quickly go down in weight
- You lose weight because of body fat, while maintaining lean muscle mass
- Improves the state of skin, nails and hair
- The diet allows not only to lose weight but also to maintain the result
Phases of the diet
The diet is composed of 4 steps: "Attack", "Rotation", "Fixing" and "Stabilization".
The duration of the first three phases depends on the weight you want to lose. The last phase of "Stabilization", is a style of life, that by following a few simple tips, you can save the result reached.
|The weight that you want to reset||1. Attack||2. Striping||3. Fixing|
|5 kg||2 days||15 days||50 days|
|10 kg||3 days||50 days||100 days|
|15 kg||4 days||85 days||150 days|
|20 kg||5 days||120 days||200 days|
|25 kg||7 days||155 days||250 days|
|30 kg||7 days||160 days||300 days|
|35 kg||9 days||190 days||400 days|
|40 kg||10 days||330 days||500 days|
The specific results of a diet, are not universal and depend on the individual characteristics of the organism.
In the first phase you can eat only protein-rich foods. The each phase your diet will expand. In the second phase, you will be able to eat vegetables. - The third is added to a piece of fruit and a slice of cheese per day, in addition, at this stage, you can periodically organize the "celebration of the stomach", and there are starchy products. In the fourth step, you return to the normal mode power.
One of the important rules of the diet to completely eliminate any oil, fat and mayonnaise. Cook without oil in a nonstick pan, let it cook products, bake them in the oven, use the item or shipping, a double boiler and barbecue. Fill with salads mayonnaise or olive oil and lemon juice.
During the diet, but also after its completion, it is important to the each day eating oat bran (you can order them in our site). They replace you a full meal, give you a feeling of fullness, will help to reduce the cholesterol, helps prevent constipation. From bran, you can bake a homemade bread, preparing desserts, cooking the oats, take them with low-fat yogurt.
Other rules that should be followed in any phase of the diet:
- Drink 2 liters of drinking water per day
- Walk for 30 min. on the day
- Leave the elevator
From some products better refrain from any phases of the diet:
- Baked potato
- Fruits with high sugar content: bananas, cherries, cherries, grapes, figs
First phase: "Attack"
This phase allows you to quickly see the first results of the diet.
In the phase of "Attack" should be consumed 1,5 St. tablespoons of oat bran per day.
His food at this stage - protein-rich foods with a low content of fats and carbohydrates. Such products can be consumed at any time, in any amount, as at the time of the attack, and at any other stage of the diet:
- Veal is not greasy
- The white meat of poultry: chicken, turkey, quail, guinea fowl (without skin)
- Ham lean, up to 4%
- Liver, meat and poultry, kidney
- Language veal and ground beef (front)
- The rabbit meat
- Any fish
- Seafood: prawns, squid, mussels, and t. p.
- Caviar without oil
- Yogurt without fat, 0,5%
- Cottage cheese low fat, 0%
- Curd liquid, fat-free, 0%
- Skim milk, 0%
- Soy cheese "Tofu"
The following protein-rich foods can be consumed in limited quantities:
- Chicken eggs, not more than 2 gems per day, protein without restrictions
- Crab sticks, not more than 8 Wt. on the day
Also, in any phase of the diet, you can use products that are not being protein, contain less fat and carbohydrates, or do not contain, necessarily:
- Tea black, green, herbal
- The soluble coffee and the
- Coca-cola light, and pepsi-cola light
- The sugar substitutes (in addition to fructose, glucose and Sorbitand)
- Cocoa with low-fat, 14%, 1 h. l. night
- Corn starch, 1 St. l. night
- Skimmed milk powder 1.5%, not more than 3 St. l. night
- Wheat bran, not more than 1 St. l. night
- Food flavourings
- Test baking powder
- The gelatin
- BUlLonnie cubes of low-fat
- The onion (not more than 1.5 lamps in the day)
- Lemon as a seasoning (not to drink, like lemonade and there is no as a fruit)
- Mustard in moderate amounts
- Salt, in moderate quantities
- Chewing gum without sugar
- other products with minimal fats and carbohydrates.
From a specified set of products, you can prepare various dishes, that will make your diet absolutely comfortable.
The second phase: "Striping"
It is in the final phase of the "Striping" you are going to get to the desired weight. At this point, you hepegyete protein days with protein and vegetable. One day pure protein, the following proteins with vegetables.
In the phase of "Spanning" should be consumed 2 St. tablespoons of oat bran per day.
The number of vegetables is not limited, as products of protein.
Prohibited: potatoes, all kinds of cereals and pasta, the peas, the corn, the beans (not Struhковandя), olives/olives, avocado, beans, and lentils.
The third stage: "Fixing"
The phase of "Fixing" is intended for the fixation of conclusion weight. The duration of this phase is determined by the formula: 10 days for each reset kilo of weight. For example, if you fell from 12 kg of weight, the duration of this phase so that you will arrive in 120 days.The consumption of oat bran increases to 2.5 St. tablespoons per day.At this point, you can add to your diet:
- A fruit per day
- A piece of cheese in a day one weight of 40 g, (but avoid cheeses with mold, cheese and soft cheese from goat's milk), try not to eat cheese above 40% fat
- Several times a week, you can have an unlimited number of lamb, roast pork and bacon
Under one piece of fruit a day is understood of the average size, of an apple or a pear, 200-gram cup of berries, a slice of melon or watermelon, and t. p. in this phase, you can eat all fruits, except those that contain too much sugar: bananas, cherries, cherries, grapes, figs.In the phase of "Fixing" appear two are very nice innovation is the portion of крandхмandlосодержandщandх of products, and the "celebration of the stomach". Divide the number of days of the third phase of the medium. In the course of the first part, you will be entitled to a portion of крandхмandlосодержandщandх products of the week, and a "celebration of the stomach", in the second part - two servings of крandхмandlandSts and two "celebration of the stomach".Examples of крandхмandlосодержandщandх products:
- Potatoes, 1-2 pieces roasted in the oven along with the bark, or in leaf
- The figure, not more than 125 g
"The feast of the stomach" is a meal during which you can have everything you want. The amount of food is limited to a portion of the first, a portion of a second, and a portion of dessert. The amount of food - focuses on averages of the sizes of portions in restaurants and bars.A day must be pure BAAlcovim, best of all, if you decide in advance for yourself that will be a day. Pierre Dukan recommends making BAAlcovim Thursday afternoon.
Stage four: "Stabilization"
Diet back, you've cemented the weight, the time of switch to normal mode power supply. At this point, have changed your eating habits, you learned a lot about the products that do not pose a risk to your weight, and also comprises the consumption of any product that you want to control.Now you can have all that you want, remember, has taught you the diet - do not get carried away excessively sweet and flour products, keep in your diet a sufficient amount of meat and vegetables.
To keep the result, continue to obey a few simple rules:
- Eat 3 St. l. oat bran each day
- Respect the "protein Thursday"
- Drink water
- Eliminate the use of the elevator
And remember: the sport and the movement of your best allies in the fight against excess weight. The more activity, the less restrictions of what you eat and when you eat it.